1.
The Warm UP Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the
risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch
should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch - if it hurts, STOP.
2.
The Exercise Phase
This is the stage where you put the effort in. After regular use , the muscles in your legs will become more flexible.
Work to your own pace but it is very important to maintain a steady tempo throughout. The rate of work should
be sufficient to raise your heart beat into the target zone shown on the graph below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20minutes
3.
The Relax Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up exercise
e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now be repeated,
SIDE BENDS
FORWARD
BENDS
OUTER THIGH
INNER THIGH
CALF / ACHILLES
